FREE W.O.D. 8/9/10am Saturday 8/29/20


FREE W.O.D. 8/9/10am Saturday 8/29/20

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

For Time:
Buy-In: 75/50 Calorie Machine
Directly Into…
21 Double Dumbbell Front Squats (50’s/35’s)
21 Double Dumbbell Push Presses (50’s/35’s)
21 Double Dumbbell Hang Clusters (50’s/35’s)

*If all DBs are taken, run this workout in heats staggering at 6-7 minutes giving time for athletes to wipe down the DBs before the next athlete would need them

WORKOUT BRIEF [0:00 – 5:00]

  • This 4-station chipper workout combines calories on a machine with odd-object weightlifting
  • After clearing the opening machine, the dumbbell movements will increase in difficulty with each set of 21 reps
  • The expected time range for this piece is between 8-15 minutes


  • This will be the most challenging dumbbell movement based on the large range of motion
  • That being said, let’s choose our weight for all 3 dumbbell movements based on this station
  • This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh
  • The hang cluster is also known as the “hang squat clean thruster”
  • You can swing the bells inside or outside of the legs for the clean portion of the movement
  • After squatting and driving the weight overhead, there is no re-bend of the knees
  • [Click Here]( to see a demo video


  • To keep these as front squats, we’ll say that you can hold the bells however you’d like as long as the front bells are on the front half of the body


  • Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead

GENERAL WARM-UP [5:00 – 12:00]
Machine Warmup
2 Minute Easy Machine

30 Seconds Each
With Single Light Dumbbell:
Air Squats
Dumbbell Goblet Squats Video
Down Dog Video
Dumbbell Single Arm Russian Swings (15 Seconds Each Side) Video
Inchworm to Push-up Video
Dumbbell Single Arm Strict Press (15 Seconds Each Side)

MOBILITY [12:00 – 15:00]
Dumbbell Ankle Stretch: 30 Seconds Each Side

Goblet Squat Hold: 45 Seconds

Table Top Stretch: 45 Seconds

Outside vs. Inside the Legs Footwork
The Hang Cluster includes in it the two other dumbbell movements in the workout: the front squat and push press. We’ll use the squats and presses as a progression to build up to the cluster. Once we’re at the hang cluster, there are two options on how to perform the clean portion of the most challenging dumbbell movement of the day. We can either clean the dumbbells outside of the legs with a narrow stance or between the legs with a slightly wider stance. Let’s choose the one that is most comfortable and allows for the best technique. Check out the Daily Video for a visual of both options.

Movement Prep
With Lighter Dumbbells:
5 Pausing Front Squats (3 Second in Bottom)
5 Pausing Push Press (3 Seconds in Dip)
10 Hang Power Cleans (5 Outside Legs + 5 Inside Legs)
5 Hang Squat Clean Thrusters

With Workout Dumbbells:
3 Hang Squat Clean Thrusters

PRACTICE ROUND [38:00 – 43:00]

1 Round

With Workout Dumbbells:
5 Calorie Assault Machine
4 Double Dumbbell Front Squats
3 Double Dumbbell Push Press
2 Double Dumbbell Hang Clusters

STRATEGY + WOD [43:00 – 60:00]

  • This workout is about balancing your speed on the machine with your ability to thrive through the dumbbell movements
  • One strategy that could work well goes as follows:
  • Strong Pace on the Machine
  • Several Breaks on the Front Squats
  • Big Sets of Push Presses
  • Quick Sets with Quick Breaks on the Hang Clusters
  • A stronger pace on the machine allows you to get the payoff that comes in the form of faster calorie accumulation
  • The front squats will be challenging after the machine, so breaking this movement into several sets can allow to you “recover” the heart rate and legs a bit
  • The push presses have the shortest range of motion of all the dumbbell movements, so you can finish the 21 reps very quickly if you go big
  • The hang clusters will provide the biggest challenge of the day
  • Big sets may not be sustainable based on the weight and very large range of motion, but sets instead of singles are definitely necessary because the movement comes from the hang instead of the floor
  • Look to chip away at smaller sets with quick breaks between to finish out the workout
  • This is just one of many different strategies that could be used for this workout
  • See below for potential bike paces and break-up options for the dumbbell movements


  • 1 Set: 21
  • 2 Sets: 12-9
  • 3 Sets: 7-7-7
  • 4 Sets: 6-5-5-5
  • 5 Sets: 5-4-4-4-4
  • 6 Sets: 6-5-4-3-2-1
  • 7 Sets: 3-3-3-3-3-3-3



  • 30 Single Dumbbell Front Squats


  • 30 Single Dumbbell Push Press


  • 30 Single Dumbbell Hang Clusters


Back Rack Reverse Lunges
On the 2:00 x 5 Sets
Set 1: 14 Reverse Lunges (7/Side)
Set 2: 12 Reverse Lunges (6/Side)
Set 3: 10 Reverse Lunges (5/Side)
Set 4: 8 Reverse Lunges (4/Side)
Set 5: 6 Reverse Lunges (3/Side)